how do i..

catysthename
catysthename Posts: 278 Member
edited September 2024 in Fitness and Exercise
gain muscle....up top? I don't want to lose what little i have and i was thinking maybe muscle would help?
I wanna go up in size..but i don't know any exercises that can do that..if any. Help?

Replies

  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    I'm assuming you mean breasts? You can't prevent loss there because there is a lot of fat in them, so you will have some cup size shrinkage if you lose weight. At least most women will. You can however, focus on the pectoral muscles in your weight training to lift the girls up some. Basically, you build the muscle under the breast tissue to push up what you have. This will increase your size around, but not cup size. I highly recommend decline bench press for this. It's also great for us older women who need a lift from sagging. ;)
  • catysthename
    catysthename Posts: 278 Member
    I'm assuming you mean breasts? You can't prevent loss there because there is a lot of fat in them, so you will have some cup size shrinkage if you lose weight. At least most women will. You can however, focus on the pectoral muscles in your weight training to lift the girls up some. Basically, you build the muscle under the breast tissue to push up what you have. This will increase your size around, but not cup size. I highly recommend decline bench press for this. It's also great for us older women who need a lift from sagging. ;)

    Thank you!!! What is decline bench presses? i probably know, just don't know the term.
  • ChessRonin
    ChessRonin Posts: 160 Member
    First of all, I don't know what your weight loss goals or general fitness goals are, and those would most definitely affect the advice anyone gives you. That said, without knowing any of your specifics or anything about you, let me say this generally:

    Do you have an iPhone? If so, the GymGoal app would be helpful. If not, there are a few basic exercises that someone can do for their upper body. they can be done in almost any gym and often at home.

    1) PUSH-UPS. Don't underestimate the value of push-ups. They work the pectoralis major and triceps muscles, and less so, they work the deltoids, abdominals, forearms, lats/lower back, hips; basically most of the core muscles. What's more, it's a body weight exercise, so the more weight someone loses, the more they'll be able to do. It's a good way for someone to feel good about their progress if they're losing and increasing muscle endurance.

    2) SIT-UPS/CRUNCHES. A strong core is essential for general fitness, and this is another exercise that someone can do absolutely ANYwhere.

    3)PULL-UPS. Works lats, biceps, forearms, and grip (hand muscles). A person can do these in ANY gym. If someone can't manage at least three pull-ups, they should use an assisted pull-up machine (found in many/most gyms). The body-weight exercise comment is true of pull-ups as well.

    If a person does all three of these exercises, they'll be working most of the major muscles in their upper body.

    If you tell us more about your situation generally, maybe we can give you specific advice.
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    I'm assuming you mean breasts? You can't prevent loss there because there is a lot of fat in them, so you will have some cup size shrinkage if you lose weight. At least most women will. You can however, focus on the pectoral muscles in your weight training to lift the girls up some. Basically, you build the muscle under the breast tissue to push up what you have. This will increase your size around, but not cup size. I highly recommend decline bench press for this. It's also great for us older women who need a lift from sagging. ;)

    Thank you!!! What is decline bench presses? i probably know, just don't know the term.

    It's a press where you are laying on your back with your head lower then your heart. Here's a video from YouTube to show you how it's done.

    http://www.youtube.com/watch?v=OR6WM5Z2Hqs
  • catysthename
    catysthename Posts: 278 Member
    Well, I'm 5'8 and 140, used to be 120.
    My goal was to be 120 again...but a friend of mine expressed that it probably wouldn't be healthy to be that weight again. Everything tells me that I'm at a healthy weight, but all the cellulite and flab tells me otherwise. I just need to gain muscle.
    I am a full B right now, but (this is kinda embarrassing) they sit kind of low. Perky...but low. I was wanting one of those things that you push together and it works out your pecks. But right now i can't afford anything and didn't know if there was things that i could use like that or other exercises. The push ups is a great idea. I always forget how much of a work out that gives me..
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